STOP Ignoring This Exercise If You Want a DEFINED CHEST

You’ll never have a chiseled, defined chest if you skip this exercise!

Gymnasts are famous for their sculpted chest muscles, and one of their biggest secrets to achieving this is none other than doing dips.

It’s a foundational exercise performed by them in various forms.

For gymnasts, this exercise is not about aesthetics but about building strength for different gymnastics routines, as dips provide the foundation for movements on the parallel bars.

Dips—ranging from general execution to Russian dips, to pump swings and other parallel bar variations—are essential keys for chest muscle mass and definition.

This exercise mainly targets the lower part of the chest, adding the muscle mass and lower contour that make the chest visible and defined.

Dips are a fundamental upper-body exercise, ideally introduced after mastering push-ups in terms of difficulty.

With push-ups, you work with a portion of your body weight, while in a full dip, you’re moving your entire body weight.

Additionally, while push-ups work in a horizontal plane, dips move the body vertically, making each exercise unique. This difference shows in the muscle load, range of motion, and load distribution.

Many people worry that dips are dangerous, saying they overstrain the shoulders, pose injury risks, and may cause issues around the sternum area.

However, this doesn’t mean that the exercise itself is dangerous or not recommended.

As I often emphasize, the key to success in most cases is preparation.

If you lack proper shoulder mobility or suddenly subject yourself to too much load, then shoulder injury risk indeed increases.

The same goes for the sternum area: if you’re not used to opening your chest and regularly stretching the muscles, the tissues can stiffen, leading to injury risk when performing dips in a new range of motion.

This is why I always emphasize joint preparation, which I recommend to everyone as part of a complete program.

With proper shoulder mobility and general flexibility, dips can be built up safely.

Starting with push-ups, done in a full range of motion, you can prepare your body for dips.

Dips involve vertical movement, unlike the horizontal movement of push-ups, so a proper foundation is crucial.

But what’s the correct form when doing dips?

Let's find out!

[PANTYEATR]

I'm in central Florida. I wish i could attend Adam's class every day for at least 90 days. I want to be strong again by his guidance💪🏆

[felippebratz]

Hey, awesome videos, thank you so much!

Could you do a video on what kind of exercises should I do in the days I'm not training?
I have a 3x per week routine, but would like to know some practices to do in the other days, that wouldn't compromise my training..

Wish you success!
Cheers.

[frogbricks]

I've been getting better at heavier weighted dips which are great for strength, but another really good dip is ring bulgarian dips. Definitely a great one for chest!

[davidthomas]

Flippin heck! What a great lesson. Thank you 😀👍💪🤸 I'll now check out your app.

[Hustlery]

Do weighted dips help with the progression of Handstand Push ups? It's been almost 1 year of me doing Elevated deficit pike push ups and yet I'm going nowhere, I can't seem to transfer to Wall hspu negatives and beyond. Help!

[abdulhaqq]

This guy always has picture perfect form

[rahulpattnaik]

Thanks a lot sir..Do we need to fully retract the shoulders at the bottom of dips intentionally just like push ups ?In your previous video on dips, you advised to keep the scapula neutral and move naturally.

[mahendradia]

May I know please if you have video on Achilles Tendonitis ?

[mykolasjatautis]

I really love deep korean dips, this stretches not only the chest but all the upper body very nice :D

[pablorestrepo]

If I can do both push ups and dips is it a good idea to include both into each workout? Or is it better to include only one and then change the workout every 8 - 12 weeks?

[andersistbesser]

I love dips. I do rhem with 25-60 kilos extra weight

[ImKezo-kqpq]

Dips, Push ups, And Pike push ups for the handstand push up

[nigelmaccuver]

While doing dips or push ups, right pec gets more pump than my left even though my shoulder are down and tight? It feels like my right pec muscles are more active than my left pec.

[Leo_Colo]

I Adam, while I do the dips I have difficulty stabilizing my legs and core. Any advice?

[phaadu]

Is this a good exercise for burning chest fat!

[bobkaiser]

Like many things, dips are only dangerous when done incorrectly.

[DBASSDAN]

What if you can't do dips? It wrecks my bad shoulder

[Boxing_s_hiphop]

This is very true like this comment so we can help everyone who is tryna get a defined chest